Increase Your Lung Capacity With Guided Breathing Method!

🫁 Total Lung Capacity (TLC)

• 🧠 Definition:

  TLC is the volume of air in the lungs after the deepest possible breath (maximum effort of inspiration).

  
  

• ⚖️ Average Volume:

  A healthy adult typically has a total lung capacity of about 6 liters (approx. 1.5 gallons).

  
  

• 🧬 Individual Differences:

  Lung capacity varies depending on:

  • 🧓 Age

  • 🚹🚺 Gender

  • 🧍 Body composition

  • 🌍 Ethnicity

⏳ Aging & Lung Capacity

• 🧠 With age, respiratory muscles weaken.

• 🫁 Lungs lose elasticity, reducing:

  • The volume of air they can hold

  • The efficiency of oxygen and carbon dioxide exchange

🚨 Potential Causes of Lung Capacity Reduction

• 🌫️ Chronic lung diseases (e.g., COPD, emphysema, asthma)

• ⚖️ Obesity

• 🛋️ Sedentary lifestyle

• 🦴 Chest wall deformities

• 📏 High waist-to-hip ratio

• ☀️ Vitamin D deficiency

• 🤰 Pregnancy

🛡️ Keeping Your Lungs Healthy

Prevention is key. Here are practical tips for lung health:

• 🚭 Quit smoking if you currently smoke

• 🛑 Avoid secondhand smoke and environmental pollutants

• 🍇 Eat antioxidant-rich foods (e.g., berries, leafy greens) regularly

• 🏃 Exercise regularly to improve respiratory function

• 🏠 Use indoor air filters to reduce airborne irritants

• 🚫 Avoid artificial fragrances in your home

• 🧹 Remove mold and dust from your living areas routinely

🌬️ Recommended Breathing Exercise: The Wim Hof Guided Method

🫧 The Breathing Bubble is a simple yet powerful audiovisual tool designed to help you maintain a steady rhythm during your breathing sessions.

Here's how it works:

• 🔄 Follow the bubble as it slowly expands and contracts — breathe in as it expands, and exhale as it contracts.

• 🎧 Listen to Wim Hof guide you with his own breathing, creating a calming sense of synchronicity.

• 🎵 Immersive soundscape helps block out distractions so you can fully focus on your breath and body.

Just press play, relax, and breathe your way to better focus, calm, and clarity.

⚠️ Important Safety Notice Before You Begin

Please do not practice the breathing exercises:

• 🚫 In a swimming pool or before going underwater

• 🚫 In the shower

• 🚫 While driving or operating any vehicle

Always practice sitting or lying down in a safe, comfortable environment.

🔄 Go gently: Pushing too hard during the breathing exercise may trigger symptoms like tinnitus (ringing in the ears). If you experience this, ease off in future sessions. The key is to build gradually, not forcefully.

📚 Ready to Go Deeper?

Explore the full Wim Hof Method with guided video courses:

👉 https://www.wimhofmethod.com/elearning